Learn how to do speed end of bench tricep push-ups drop set and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life.
The close grip on the end-of-bench tricep push-up isolates the three heads of the tricep muscles by putting more of the burden on pushing the body up and down on the triceps instead of the pectoral muscles. For this variation of the exercise, you'll max out three times on increasingly steep inclines, doing the push-ups with speed and power throughout.
1. From the starting position, quickly lower your body until your chest almost touches the bench. Be sure to keep your spine and neck engaged; do not lower your head or push your chest out to touch the bench.
2. Pause, then push up quickly and with power from the bench to return the body to the starting position.
3. Continue doing tricep push-ups on the flat bench until you have maxed out and can do no more while maintaining your form.
4. Next, set the bench to a significantly higher incline and do another set of the speed tricep push-ups until you have maxed out and can do no more while maintaining form.
5. Finally, set the bench to yet another higher incline and again do a max-out set of the speed end-of-bench tricep push-ups.
Variations to Increase Difficulty To increase the difficulty of this exercise, simply increase the amount of weight your triceps must support by starting your first push-up closer to the floor. For the most advanced, do you first set of the close-grip push-ups on the floor, and then add incline from there. This will put more weight on your triceps as they lift and lower your upper body.
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